Day 3: Label Your Thoughts

So welcome to day three of 10 of your meditation challenge. Let's find a comfortable seat and find your soft gaze or close your eyes. If you're still exploring what seat is best for you, let's choose something for today and see how it feels. And then grounding down through the sit bones, lifting, lengthening all the way up, the central channel, tall spine, lifting the crown of the head, slight lift from the base of the skull. Let the shoulders drop back and down, the brow and the eyes and the jaw relax.

Becoming aware of the thoughts, just gently noticing what's there. Noticing perhaps if there is a repetitive thought, pattern of thought, just gently and becoming aware of the sensations of the body. Again, is something tight, sore, spacious, strong. Observing what's there and then inviting the breath into the awareness, watching the rise and fall. And connecting the awareness of the breath with the awareness of the body.

Notice how the expansion of the inhale and the softening of the exhale affect the physical sensations in the body. And as you're sitting, breathing, observing, you may begin to notice specific lines of thought or qualities of thought. And if so, it can be helpful to name them or label them. So it may be as simple as thinking, remembering, list making. If you notice you're spending a lot of time and thought on figuring out what to label, just drop it.

Simple thinking will do and then watching that line of thought pass by, just letting it go. Observe it, name it, let it pass like the ripples in a stream. Let it pass like the ripples in a stream, let it pass like the ripples in a stream. Let it pass like the ripples in a stream, let it pass like the ripples in a stream. Let it pass like the ripples in a stream, let it pass like the ripples in a stream.

Let it pass like the ripples in a stream, let it pass like the ripples in a stream. Let it pass like the ripples in a stream, let it pass like the ripples in a stream. Over and over and over again, just noticing and coming back to the breath. Simple awareness of the thought pattern, gently name it, let it go and come back to the breath. Simple awareness of the thought pattern, gently name it, let it pass like the ripples in a stream.

Simple awareness of the thought pattern, gently name it, let it pass like the ripples in a stream. If the eyes are closed, gently let them open, drawing yourself back. Many thanks, I will see you for day four, namaste.